I never thought I'd say this but I was inspired to put together a disco theme ride by one of those pop star reality TV programmes (X-Factor). I know, I know - but it's better than watching Strictly Come Dancing on a Saturday night!Usually, I think of a ride profile before choosing music to match. In these types of ride, however, I put together all the relevant tunes before weeding out the not-so-good ones. Then I look at what's left and see what type of ride looks best, weeding out a few more if they don't fit that profile. The other thing I wanted to do was use "updated" versions - whether remixes, mash-ups or sampled tracks. You'll see what I mean from the playlist below.
Other than just enjoying the music, there's no particular aim other than to work as hard as you want and in control (i.e., 65-85% of MHR, although 70-80% is ideal). There are no real breaks, to encourage riders not to overdo it. Essentially, it's three loops - a slow climb, while increasing resistance, which then increases in speed (and thus effort level) by approx 10% before it's back a flat road. If, with gradually increasing resistance, HR is up to 75% by the end of the first part of the climb, it should finish the climb at around 85%. The flat road can be used as recovery as an option, especially for beginners.
Warm up - 4 mins
Climb - 15 mins
Flat road - 3 mins
Climb - 9 mins
Flat road - 5 mins
Climb - 15 mins
Flat road - 3 mins
Cool down - 6 mins
Playlist
Love's theme - Barry White
Working my way back to you - Detroit Spinners
Rasputin - Boney M
I will survive (Barcode Remix) - Gloria Gaynor
That's the way I like it - KC and the Sunshine Band
D.I.S.C.O. - Ottawan
Y.M.C.A. - Village People
Popcorn - Hot Butter
Stayin' Yeah - Usher vs. Bee Gees
I feel love is a stranger - Donna Summer vs. Annie Lennox
Can you 1999 it - Prince vs. The Jacksons
No more tears (enough is enough) - Kym Mazelle & Jocelyn BRown
Greatest trickster - Sister Sledge vs. Kelis
Funeral pyre - John Powell (from Bourne Supremacy)
I'm goin' down - Mary J Blige
Go on, admit it - you were singing along as you read the playlist!
9 comments:
Looks good, let me know how "the folks" liked it. I'm really curious about that 15 min. climb.
Looks great! I'll save this one for later...I'm themed songed-out for the moment (if you know what I mean) after Halloween and election day! Great playlist though.
First time doing it tonight - a few were singing to themselves, a few had those smiles that have "nostalgia" written all over them, but all felt it was hard going.
The 15-min climb (less in the middle one) is split nicely - the first sector is approx 61-62rpm, resistance loading but not unbearable; second sector is approx 64-65rpm, with the same resistance it's a slightly harder effort; third and final sector is approx 68-69rpm, with an effort level raised again, so may need to stand for some or all of this part.
HR was approx 70/75/80% on the climb, with resistance staying more or less put. Although it did creep higher on the final loop!
PS - suggestions have now flooded in for other theme rides:
Blues Brothers
Movie Soundtracks
Miami Vice
Latin
Eighties
...not forgetting my annual Christmas ride!
I'm gonna try this one really soon, I'll let you know.
:)
I was looking for a new idea for a class profile and came across your disco fever class. I have created my own disco profile for tomorrow evening - it will be a strength profile with a lot of resistance loading! This will be a hard, but also fun ride!
Additional music suggestions:
Evelyn Thomas - High Energy
Supermax - Love Machine
Thanks for the idea!
I did the strength ride yesterday and must say that I felt more like an aerobic instructor than like a spinning instructor! My students had a lot of fun, but found the ride also very exhausting (maybe lack of oxygen? I told them to pace themselves, but some of them gave too much). I am sure they felt like 30 years younger!
Anita (this time with my name on the post!)
Could you advise how I can download " I will survive (barcode remix ) ".
Thanks
Marie
Hi Marie!
Many remixes are available from URG: http://theunitedremixersguild.com/
However, if you search that site or on Google for URG Pop Divas, that's the CD that had the track for which you're looking.
Good hunting!
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